The Weekender Recovery Mobilization

Shane Trotter

Coach

Strength and Conditioning, Kettlebells, Youth Development

Fitness, mobility, dynamic stretching, videos, weekend warrior

 

It’s the weekend! You’ve been crushing your body all week, and now it's time for some much-needed rest and recovery. But please, don’t just sit there. Recover! A little movement will go a long way to promote recovery and keep you moving well. While your body might be cranky at first, this 5-10-minute mobilization will have you feeling more energized and less achy. 

 

 

Here are the movements we'll be working with:

 

 

Do the following routine as a circuit, 1-3 times through:

  • Side plank - 20s/side
  • Quadruped knee circles - 5 forward and 5 backward, each leg
  • Rocking hip flexor mobilization - 10e ach side
  • Y-W-Handcuff - x12
  • Shoe Squeeze Glute Bridge - x10
  • World’s greatest lunge - 5 each side
  • Knee distractions - x5
  • Thoracic rotations - x5
  • Triangle - x5
  • Counterbalance squat - x10

 

That should leave your body warm and feeling better. If you feel a surge of motivation and want to add something more, these three stretches have a huge bang for the buck. Some light foam rolling goes well before these stretches. 

 

 

  • Twisted monkey - 10 breaths per side (modification is couch stretch)
  • Pigeon - 10 breaths per side
  • GMB shoulder chest stretch- 10 breaths

 

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